9/2/2021 Thread by @BowTiedOx on Thread Reader App – Thread Reader App

BowTiedOx.eth
Follow @BowTiedOx 7,372 followers

14 Jun,
9 tweets, 2 min read

 Bookmark  Save as PDF  My Authors

Lifting 1st Thing In The Morning:

This is a very popular subject I get asked about all the time.

I want to talk about this and break this down because there are right and wrong
ways to do this.

If you’re going to do it, make sure you’re doing it optimal and safely.

Thread 👇

First I’ll go over the pros and cons

Pros

- Lifting is done first thing.

- Gyms are less busy

- Start your day off strong

Cons

- Not properly hydrated

- A hard workout can mentally tax you (I’m worthless for a few hours after leg day)

- Fasted weight training is suboptimal

My biggest concern is hydration if you’re going to be lifting first thing in the morning.

Your muscles are comprised of mostly water, and you just went 6-8 hours without water (sleeping)

You need to ensure you have proper hydration for performance and safety reasons.

My 2nd biggest concern is fuel.

Are you in an anabolic (fed) state or fasted?

While you can definitely workout fasted, to make the most optimal gains you’re going to want something in your system.

You also don’t want a meal slowing down blood flow to muscle due to digestion

My solution here is actually fairly simple.

If I train fasted I will have 1.5 liters of water on wake up with:

15g-25g Essential Amino Acids (EAAs)

https://threadreaderapp.com/thread/1404499618377998349.html 1/2
9/2/2021 Thread by @BowTiedOx on Thread Reader App – Thread Reader App

25g of Highly Branched Cyclic Dextrin (rapidly digesting carb)

10g each of glutamine and creatine (hydration)

EAAs will trigger your body to be in an anabolic state, this is a positive muscle building environment for the body.

Cyclic Dextrin will provide the fuel to sustain peak performance.

Creatine and Glutamine will volumize the muscle cells with water (think hydration)

In conclusion, if you’re going to lift in the morning you do not want to be dehydrated as your risk for injury is much higher.

You also don’t want to be completely “fasted” or you are leaving muscle growth and performance on the table.

But at the end of the day, it all comes down to preference and what you can adhere to the most (the most important factor of
any fitness program)

I’m just here to give you the tools to succeed and train intelligently based on those preference.

@mentions

unroll

•••

Missing some Tweet in this thread? You can try to

force a refresh
　
 Tweet  Share  Email

https://threadreaderapp.com/thread/1404499618377998349.html 2/2